- TikTok users claim the 12-3-30 treadmill challenge can help you lose weight.
- It involves using a treadmill at a 12% incline, moving at a speed of 3 mph for 30 minutes.
- Experts say it helps you lose fat while also building muscle.
- However, it could put you at risk for muscle and joint strain or overuse injuries.
- Beginners and those with heart conditions should also be cautious.
Continuing the numerical weight loss trend of the 90-30-50 diet, TikTok has also given us the 12-3-30 treadmill challenge.
While Today notes that it originally went viral in 2020, the 12-3-30 workout remains popular.
Opinions on the plan, however, are mixed. Fitness influencer @michaelsheedyfitness said that if you do this workout for 30 minutes a day for 30-60 days, you will increase your fat loss while still holding on to precious muscle, giving you “the chiseled physique you are looking for.”
On the other hand, detractors of the 12-3-30 trend, like @adrianleungfit, say it’s “complete BS.”
There’s nothing about these numbers that will magically help you burn double the calories, he said.
In fact, if these numbers are wrong for your individual body, it may have some undesirable side effects.
So, what’s the truth about this weight loss challenge?
What is the 12-3-30 treadmill challenge?
Michelle Porter, a certified health and wellness coach, NASM-certified personal trainer, and founder of Michelle Porter Fit, said the 12-3-30 treadmill workout involves walking at a 12% incline at a speed of 3 mph for 30 minutes.
She added that it “is popular because it’s simple, accessible, and highly effective for improving fitness and supporting weight loss. “
Porter explained that this exercise routine gives you the benefits of lower-body strength training along with cardio — without the impact of running.
“Walking at a steep incline targets your glutes, hamstrings, and calves,” she said, “helping to strengthen and tone these muscles while burning calories at an accelerated rate.”
Porter further noted that the 12% incline makes it effective for weight loss, as it’s similar to hiking up a hill.
“Incline walking boosts your heart rate significantly, providing a cardiovascular challenge without requiring faster speeds or longer distances,” she said.
If you are someone who wants the calorie-burning benefits of running, but without the impact, this is a “excellent alternative,” according to Porter.
She also noted the simplicity of the workout due to its consistent speed, incline, and duration.
Does the 12-3-30 treadmill challenge work for weight loss?
Porter said the 12-3-30 workout can help with weight loss.
“Walking at a 12% incline burns significantly more calories than walking on a flat surface, making it an efficient way to create the calorie deficit needed for weight loss,” she said.
According to Porter, it also works large muscle groups like the glutes and hamstrings, which increases metabolic demand and enhances fat-burning both during and after the workout.
Shahinaz Soliman, MD, a board certified family physician with Shantique Med Spa, agreed, adding that it can also help improve the strength of the heart and blood vessels, so it may particularly be good for people who aren’t currently active.
“But to get a substantial change in the overall body weight, it is all about punctuality, productivity, and healthy intake of the food consumed throughout the day,” she emphasized.
Are there any risks with the 12-3-30 treadmill challenge?
According to Porter, the workout is generally low impact and safe. However, it should be noted that the steep incline can create some risks.
She said one potential concern is joint or muscle strain. “Beginners or those with pre-existing knee, hip, or lower-back issues may find the incline taxing.”
Porter also noted the potential for overuse injuries since it involves repetitive motion on a daily basis. The calves and Achilles tendons would be most at risk.
Additionally, if you are new to exercise or have a heart condition, you should be aware that the sustained incline may raise your heart rate too high, she said.
Soliman suggested that the slope, velocity, and time can be adjusted to your personal fitness level.
She also advised against using any single exercise for a long time and to try to introduce variety into one’s exercise plan.
“This workout is probably one of the easiest approaches to physical exercise, which is more important for everyone out there,” she concluded, “especially when they decide to start their workout regimes.”
Takeaway
The 12-3-30 treadmill challenge is a TikTok trend that promises to help people lose weight.
It involves using a treadmill at 12% incline, at 3 mph, for 30 minutes a day.
Fitness experts say it can help you burn more calories and build strength while still being lower-impact than running.
Doing this workout along with a healthy diet can aid in weight loss.
However, the steep incline and repetitive motion could set you up for joint or muscle strain or overuse injuries.
It could also be too hard on your heart if you are new to exercise or have a heart condition.
Beginners should start at a lower incline or work out for a shorter time.
Incorporating rest and a variety of activities into your workout schedule is also a good idea.
